 Next question is from Wayne W. 1980, why do processed foods add so much water between the skin and muscle for days after? What foods or supplements can reduce water retention after a holiday or cheat weekend? Just sodium and carbs. Oh, totally. I'll leave the second part of that question for you, Adam. You're probably the most well-versed on getting water out from under the skin. This is a total bodybuilder skill. I think they're the experts of the fitness world on that particular part, but the reason why you may hold water with processed food, this was a great conversation I would have with clients. When they would ask me about nutrition, inevitably the sodium question would come up, I need to reduce my sodium, should I be salting my food, should I not be salting my food? And I would say to them, and this is true, for most people, if you avoid heavily processed food, go ahead and salt the shit out of your whole foods and you'll eat fine. Your sodium intake will be just fine. People do not realize how much sodium is contained in processed foods. I eat very little processed foods. In fact, usually I almost know processed foods. But when I eat my whole natural foods, my steak, my vegetables, my potatoes, my rice. Sal carries salt in his purse everywhere he goes. Everywhere he goes. I don't have a purse. It's a mess. Everywhere we go, he literally pulls it out and he salts food wherever we're eating. I used to tell the clients the same thing. If you're eating whole foods, season and salt all you want. It's hard to eat too much salt when you're doing it that way. Well, I saw a really good comparison one time. Maybe Doug can find it online, but they showed one meal of eating at McDonald's or eating out somewhere, the amount of sodium that you intake. You couldn't pour enough table salt on your food in a week's time to account for one meal of eating out. It's that crazy of a difference. So yeah, if you are eating processed foods and you're going to get a tremendous amount of sodium, now sodium isn't necessarily something bad for you though. It's okay, but you need to understand that if you on an average day, let's say for the most part you eat whole foods pretty regularly and then every once in a while you enjoy yourself. You go have a big old pizza or you order five guys or in and out and you go to town. Well, what you need to realize is that one meal, if you are somebody who eats whole foods most of the time, even seasoning and salting, and then you have that one meal out of nowhere. And this happens to me because I, like Sal, eat mostly whole foods, but I do have processed foods in my diet for sure. And I always know right afterwards, the next 48 to 72 hours, my body holds on to more water. It takes about that long. So I always tell clients that are asking questions around this to really take a snapshot of about 48 to 72 hours. Don't allow a day of eating that might have been inconsistent for you, meaning you probably ate processed foods or something like that out of the ordinary to affect what our plan is, like what we're doing macro wise, what we're doing exercise wise, because there's a very good chance your body's holding on to additional water for the next 48 to 72 hours. That's what it'll naturally take to kind of pull that pull that out and then look at after three days and tell me if you still feel the same way you felt after that night of pizza. So that's the first bit of advice. So here's things like taking into consideration one, eating out the they normally grossly under calculate what the calories are, they're allowed FDA allows them a good I think 20 to 30% to be off. So a lot of times the food that's what it says it is, it's much higher in carbohydrates calories and possibly sodium in there. So you got to factor that in. And for every three grams of carbohydrates that you intake, your body holds three ounces of water. So if you eat out, and you and you and you that a processed food, there's a good chance it has more carbs and calories than you expected, there's a good chance it has more sodium than you expected. And then in addition to that, your body's naturally going to hold on to more water. So and that could be for depending on the person on how much water and how big you are, that could be anywhere from two to nine pounds of water that your body can hold on. Like when I was up in the 240 range and drinking a gallon of two gallons of water every day, I could my weight would fluctuate nine pounds through the night based off of what I was doing with carbohydrates, sodium and water. So you have to take that into consideration. The natural way to pull water would be the next two days after you had that high sodium day is to pay attention to your sodium intake, have it a little bit lower, pay attention to your carbohydrate intake, have it a little bit lower, and then asparagus asparagus has something in it. I can't remember what it is that helps naturally pull water out. So that was like a natural way to do it. And that is what I would recommend. I would not recommend any extreme things. I wouldn't say for you to cut drinking water. I wouldn't tell you to cut sodium completely out. I wouldn't tell you to complete carbohydrates and I wouldn't tell you to go take water pills just to pull it out. You could go sweat and a sauna. That'll help out. So sweating, sweating and a sauna, eating asparagus and reducing the carbohydrate and the sodium intake from what the process food day, those things are. And then also being easy on yourself, recognizing that it may take two to three days for it to kind of completely. So I pulled up some interesting statistics here. So just to give people an example of the amount of salt that's in things that you would even realize, instant plain oatmeal. Does anybody ever think instant plain oatmeal has salt in it? You think of oats. Yeah. It's 400 to 500 milligrams of sodium in instant oatmeal, something that you would think has no salt at all. Another statistic that I pulled up was that most people get 77% of their daily sodium in processed foods. That's where it all comes from. So is that just up the shelf life for the most part for those products? It's the taste. It's processed. Yeah, taste and shelf life. Yeah, it is. And so it's like, you know, I salt the hell out of my food, but it's all whole natural food. I guarantee you my sodium intake is perfectly fine within the range that they'll give you for healthy. But I know when I eat processed food, I know I feel it. I can feel it. I get the bloat and then I get really thirsty. This is when I wake up in the middle of the night and I need to drink a glass of water. That's really strange. This reminds me too of annoying conversations I used to have to have with clients that went to the doctor and then the doctor told them they couldn't salt food and shit. What a dumb piece of advice. I used to hate that. You're going to reduce your sodium barely by doing that. I know. And it's like, that is not where the problem, it lies in your Mickey D's you had last night or the, you know, extra-large pizza. Dish pizza. Yeah. Or even the can of soup or the pasta sauce that came out of the jar or, you know, stuff like that that you wouldn't even realize, you know, that even things you don't think are salty, they add a ton of sodium to processed foods. If it's natural, it's, you're fine. Go for it. No.